I'm currently in a off season style of training, trying to bring up weak points and improve body composition for the duration of the summer. At the end of summer I will reevaluate where I stand, and decide whether I would like to compete in the late fall, or wait until the XPC Finals in March of 2016.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comTuesday was another speed and rep day. It was more of a deadlift focused day, and things went rather well. It took me a bit to get going, but once I got in a rhythm I was good to go. I set a rep PR on my sumo pulls against the quad mini bands, which is nice to see. Gaining just a little bit here and there on my deadlift is huge for me, as this has been the lift that has been the most stubborn. I also hit some interesting accessory movements to take my hamstrings and glutes, and pretty much rounded out the day.
As for my diet/nutrition that I've been working on, I'm glad to report that things have been moving in the right direction. My weight is down an average of 2.5 pounds (based upon weekly average), and I'm feeling better and making progress on my lifts. I've decided that I'm going to finish out the week of training, and make another minor modification. I will be making another adjustment to drop my calories just a hair, and see what happens. Since I've been making such small adjustments, I haven't really reported any hit to recovery or training, so basically I'm going to be finding out my breaking point. I know where I would like to get to by the end of the summer, but I'm not going to sacrifice my lifts. But as long as those continue to slowly move up with the small changes, I'm going to keep going. Just the shear fact that my weight has dropped is enough analytical data at the moment. But I can also tell my body composition is improving as well.
[youtube=https://www.youtube.com/watch?v=t73K4ULGfR4]
Items Used in this Training Session Cambered Squat Bar EZ Loaders Chains Pro Mini Band Blast Straps Pro Light Band
Warm Up Reverse Hyper - 290x3x15
Grip Work A1) DOH Rack Pull - 295x1 (5 sec hold); 275x1 (max hold, ~10 sec) B1) Fat Gripz Coan Rack Pull - 2x15 sec C1) CoC #T - 1 set of max hold; 1 set of max reps
A1) Cambered Bar Speed Squats vs 3 Chains/Side First rep paused in the hole 65x10 65x5 - add chains 95x3 115x2 135x2 155x2 180x12x2
B1) Sumo Speed Deadlifts vs Quad Mini Bands 135x5 135x5 - add bands 185x3 225x2 255x8x1 265x5 305x5 345x9 - PR
C1) Single Leg Deadstop RDL 3x12 per leg
D1) Banded Dimel Deadlifts 3x20 D2) Banded Deadstop Stiff Leg Deadlifts 2x20
E1) Seated Band Leg Curls 2x30 E2) Blast Strap Fall Outs 3x20
